By Mathew Forzaglia
Mathew Forzaglia is a top digital fitness professional and fitness trainer from New York City. He is the founder of Forzag Fitness, a high-intensity, functional workout that can be streamed worldwide. By bringing personalized attention to a wide audience – anywhere, anytime – he is changing the game in digital fitness. Mathew is certified by several nationally accredited organizations which have given him a breadth of knowledge and experience.
HIIT or High-Intensity Interval Training is a set of intervals alternating between high-intensity exercise and low or medium intensity level intervals. The idea is that you want to work at a maximum level of effort and then pull back, resting for a short recovery, before you go back into that maximum level interval again. HIIT can be done a vast amount of ways from the exercises or equipment you use to the ratio of intervals and duration. There is no right or wrong, but you want to make sure the intervals make sense.
The Benefits of HIIT Training
Because you are pushing your body to work at such a high level of intensity during the working intervals, you can actually burn a lot of calories in a shorter amount of time. HIIT workouts raise your metabolic rate even after you’re done working out. This is because HIIT workouts elevate your resting heart rate while using energy to recover your body after a workout. This can happen for up to 24 hours after the workout.
What’s the difference between HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State)?
During HIIT workouts, we are aiming for upwards to 80-90% max heart rate for a short period of time. HIIT is an anaerobic activity. This means your body uses stored glucose in the muscles without relying too much on oxygen. During HIIT intervals, your oxygen demand is greater than the oxygen supply, so your body has to release energy without oxygen. You will feel tired faster due to the response of your body releasing lactic acid. Think of it like doing repeats of sprints.
Steady-state or LISS (low-intensity steady state) cardio is an aerobic activity. In a steady-state activity, you use around 50-60% of your max heart rate for about 45 minutes. This means the body relies on oxygen to release energy. The energy release is moderate and steady over a long duration. Think of long-distance running where you can hold a conversation.